TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand your complete calorie needs including activity.
Calculator
Calculator Details
Enter your information to calculate results
Results
TDEE Results
0
BMR (calories/day)
0
TDEE (calories/day)
Weight Loss Targets:
Mild (0.25 kg/week):0 calories/day
Moderate (0.5 kg/week):0 calories/day
Aggressive (1 kg/week):0 calories/day
Weight Gain Targets:
Mild (0.25 kg/week):0 calories/day
Moderate (0.5 kg/week):0 calories/day
Recommended Macros (Balanced):
0g
Protein (30%)
0g
Carbs (40%)
0g
Fat (30%)
Calorie Goals Comparison
Different calorie targets for your goals
How It Works
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity.
TDEE Components
- BMR (60-75%): Calories needed for basic bodily functions
- TEF (8-15%): Thermic Effect of Food (digestion)
- NEAT (15-30%): Non-Exercise Activity Thermogenesis
- EAT (15-30%): Exercise Activity Thermogenesis
Activity Level Guidelines
- Sedentary: Desk job, minimal walking, no regular exercise
- Light: Some walking, light exercise 1-3 times per week
- Moderate: Regular exercise 3-5 times per week
- Active: Intense exercise 6-7 times per week
- Very Active: Very intense exercise, physical job, or training twice daily
Examples
TDEE Examples
Office Worker
- Male, 30 years, 175cm, 75kg
- Sedentary lifestyle
- BMR: 1,728 calories
- TDEE: 2,074 calories
Active Female
- Female, 25 years, 165cm, 60kg
- Very active lifestyle
- BMR: 1,394 calories
- TDEE: 2,649 calories
Using Your TDEE
- Weight Loss: Eat 300-500 calories below TDEE
- Weight Maintenance: Eat at your TDEE level
- Weight Gain: Eat 300-500 calories above TDEE
- Muscle Building: Eat 200-300 calories above TDEE with adequate protein
Compare
TDEE vs Other Metabolic Calculations
| Metric | What It Includes | Best For |
|---|---|---|
| BMR | Basic metabolic functions only | Understanding baseline metabolism |
| TDEE | BMR + all daily activities | Real-world calorie planning |
| RMR | Similar to BMR, measured differently | Clinical assessments |
Factors Affecting TDEE
Increases TDEE
- • More muscle mass
- • Higher activity levels
- • Younger age
- • Male gender
- • Larger body size
Decreases TDEE
- • Aging process
- • Sedentary lifestyle
- • Loss of muscle mass
- • Metabolic adaptation
- • Certain medications
Related Calculators
4 suggestions
BMI Calculator
Health
Calculate Body Mass Index and health category assessment
body mass index
weight
health
BMR Calculator
Health
Calculate Basal Metabolic Rate and daily calorie needs
metabolism
calories
fitness
Body Fat Calculator
Health
Estimate body fat percentage using measurements
body fat
fitness
composition
Calorie Calculator
Health
Calculate daily calorie needs for weight goals
calories
nutrition
weight loss